Try It: The Healthiest Diet In the World For More Than 5 Years!

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If you do not regularly measure the blood pressure, you won’t even know that it elevated until the situation becomes alarming. Hypertension is one of the leading causes of heart disease, stroke and premature death.

Studies have shown that the DASH diet, which is rich in dairy products with reduced fat items, fruit and vegetables, can help reduce the risk of high blood pressure. DASH menu is based on varied diet with moderate caloric value.

People with high pressure nutritionists advised to avoid the use of salt. In contrast, the recommended foods rich in potassium because this mineral stimulates fluid elimination and lowers the pressure. The richest sources of potassium are unprocessed foods, fruits, vegetables, whole grains, fresh meat, and the best sources are bananas, oranges, potatoes and tomatoes.

Studies show that vegetarians much less frequently have elevated blood pressure than those who frequently eat meat. It has been observed that people with hypertension have reduced blood pressure values ​​if they go to a vegetarian diet.

Example of the DASH menus for seven days

Healthy habits related to the use of salt should be adopted since childhood because children often develop a taste for salty foods according to the habits of their parents. The typical western diet contains about 9g of salt, which mainly comes from processed foods.

Only 10 percent appears as being naturally present in foods, 15 percent of the added salt during cooking. Research shows that people who use less than 4.5 grams of salt per day have lower blood pressure, and if you use more than 5.8g of salt, the pressure increases proportionally with the amount of sodium.

Breakfast: sandwich of two slices of wholemeal bread, half an avocado, soaked in lemon and two rings of tomato, a glass of low fat yogurt. Snack: Fresh fruit salad with a scoop of ice cream. Lunch: 7 tablespoons boiled brown rice, braised 3 colors broccoli and three leaves of cauliflower with a clove of garlic, young onion’s greens, a little red pepper; more young potatoes baked in the oven, half a can of tuna without oil mixed with 2 tablespoons of beans, one fresh peppers and a little chili, portions of lettuce.